Do you love heirlooms? If so, don't miss the national heirloom exposition, September 5-7, Santa Rosa California. Meet the coolest farmers, amazing seed collectors, Great folk music, international speakers, amazing local food and about 4000 heirloom varieties! And beautiful Santa Rosa California in the middle of Sonoma County! www.theheirloomexpo.com

💯SPIDER CURLS💯
-
✅credit to @christopher.barakat for showing the proper way to do this exercise
-
💥I've been training biceps for years of course and this is easily one of the hardest bicep movements I've ever done. Keeping it in that proper positioning puts an unreal amount of tension on the biceps
-
🏆first piece of advice with this one would be to start very light. When I first tried this way I tried doing it with 20 pound dumbbells, my usual curling weight... And that didn't go so well
-
🔑incorporate this into your routine by performing anywhere from 2-4 sets of 10-15 reps. Personally I prefer a higher range closer to failure with a movement like this
-
💥let me know how this goes!!💥- @sebgarcia